Heel flicks
Stretch your quad muscles before exercise
Stretch your quad muscles before exercise
Lay down with stretchband looped around your lower back and one forefoot, keeping other leg flat, use band to lift leg with straight knee up towards ceiling, then gently rock the leg across the body, into and out of a gentle stretch that is felt down the outside of the leg.
With something under the knee for comfort, kneel on one knee with the otherfoot out in front with knee at 90 degrees, grab the foot with the hand on the same side of the body and pull heel in towards buttock to feel a stretch from the hip down through the front of the thigh.
Sitting with the stretchband looped around your lowerback and balls of feet, legs out straight, slowly slump head and shoulders down towards hips. Feel a brief gentle stretch then come straight back up.
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